The word “chia” is a Mayan word meaning strength. Chia seeds are a perfectly balanced blend of protein, omega-3 fatty acids, and fiber—truly a superfood. One of the simplest breakfasts you can make, this parfait tastes heavenly with any fruit. You can use white or black chia seeds; white seeds make it look like old-fashioned tapioca.

• In a cereal bowl, stir together chia seeds, milk, vanilla, cinnamon, and optional sweetener. Let it sit for 15 minutes or refrigerate overnight, and the chia seeds will expand, soften, and absorb the liquid.

While you may think of potatoes when you think of breakfast hash, this quick and easy comfort breakfast uses cauliflower rather than fried potatoes—with yummy, healthy results. Prepare your eggs any way you like them. You can soft boil them as in the photo in the insert. Or you can fry them over easy or sunny-side up, or scramble or poach them. This recipe is very flexible, so go ahead and use your favorite ingredients. Homemade Bacon Bits make it super-easy—look for sugar-free non-GMO bacon. Freeze leftover hash for up to 6 weeks in BPA-free containers for a quick breakfast when you need it.

YIELD: Serves four, with one egg each

4 large eggs

3 tablespoons coconut or olive oil

3 cloves garlic, diced

1 large onion, preferably red, sliced

unprocessed salt and pepper to taste

1 1/2 cups raw sweet potato, in bite-size pieces

1 large head raw cauliflower, cut into bite-size florets

4 green onions, sliced

1/2 cup Homemade Bacon Bits, or sliced bacon, cooked and diced

• Decide how you would like your eggs cooked. If you’re doing soft-boiled eggs, start them now—in 6 minutes both the eggs and hash will be ready. If you’re frying, poaching, or scrambling the eggs, do that as the hash is finishing.

• To make soft-boiled eggs, fill a medium saucepan half-full with water. Bring it to a boil and turn the heat down to medium. Using a large spoon, carefully lower the eggs one at a time into the boiling water. Set the timer for 6 minutes.

• For the hash: In a large skillet, melt the oil over medium high heat. Add the garlic and sauté very briefly, for 1 minute. Add the onion, salt, and pepper. Sauté for 2 minutes, until the onions begin to soften.

• Add the sweet potato and sauté for 2 minutes. Add the cauliflower. Sauté for 3 to 5 minutes, stirring gently. Add green onions and Homemade Bacon Bits. Cover the pan and cook for 1 to 2 minutes, stirring occasionally and adjusting the heat so it doesn’t burn. When the cauliflower is barely al dente, the hash is done. Cover and remove from the heat.

• If you’re frying, scrambling, or poaching the eggs, do this now. To open soft-boiled eggs, immerse them in cold water so they stop cooking. Use a table knife to cut an opening around the middle of each egg. Give the shell a light whack with the knife and lift off the top half of the egg. Serve eggs in the half-shell, or use a teaspoon to scoop it out into the hash. Serve the hash with the eggs on top.

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Joanne Eglash has more than 25 years of experience as a freelance journalist and author. She's written articles, features, interviews, blogs, newsletters, and reviews for magazines such as Shape, Pregnancy and Success and for Web sites such as ediets and Yahoo. Joanne welcomes tips for her articles, which cover all aspects of health and lifestyles. She also is a freelance researcher and editor. Email her at snackscriber @ gmail.com